Headed to Lane Cove Aquatic Centre for a swim this morning, with the aim to build a bit more endurance. Kept the recovery between reps shorter than usual (10-20secs). As a result, my speed did not improve as the distance decreased, however I did manage to get through the session in just over 50mins. Am looking forward to squad work in order to improve my technique.

Flat 40min run around Tunks in the evening. First few minutes felt slow and painful, with a tight R. achilles (has been giving me grief lately), first signs of what seems to be shin splints (must stretch and massage a bit more), and the gash on my toe from when I cut it yesterday (walking around in thongs). After that the run felt OK, tapping along at a decent pace tucked inside my aerobic threshold. HR behaved itself and kept down for most of the run.

TRAINING:

AM: Swim Session (2.6km)
> 500m w/up (free)
> 4 x 200m
> 6 x 100m
> 8 x 50m
> 300m c/dwn (free)

MIDDAY: 42min spin. Avg HR 153BPM (180Max)

PM: 40min run (10.4km). Avg HR 157BPM. Avg Pace 3:51/km.